Nutrition News

April 2003

In this issue:

• Hello from Kathleen and Sandi
• Vitamin E and age-related cognitive decline
• Eating breakfast may help to prevent weight gain and diabetes
• Doses of herbs too tiny to justify wild claims
• Recipe of the Month: Mushroom, Asparagus and Artichoke Salad
• Video of the month: Strong Bones Yoga
• Favorite Product of the Month – UltraLean Gluco-Balance Bars
• NutritionWorks upcoming events and happenings

Hello from Kathleen and Sandi
We hope you are enjoying this glorious spring weather!

This is the perfect time of year to enjoy walks outdoors, hikes and bike rides. Is there an activity that you enjoyed as a child that you haven’t tried for years? What about canoeing, or sea kayaking or bird watching? Take a class, or just recruit a friend and head outdoors. Fun activities in the fresh air are a wonderful way to exercise your body and your soul at the same time.

We have some exciting classes coming up in May and June– we hope to see you there.
Have a great month!

Kathleen and Sandi

Vitamin E and age-related cognitive decline
A recent study suggests that vitamin E may play a significant role in slowing the age-related decline in mental function, including memory.

Considerable research indicates that damage caused by free-radicals (hazardous molecules that can damage cells) in the brain may increase the risk of neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease. Many studies also indicate that an antioxidant-rich diet and antioxidant supplements may reduce the risk of developing these diseases or slow their progression.

Three thousand individuals aged 65-102 were given 4 standard tests to assess their cognitive function, including memory for 3 years. These subjects also completed a questionnaire about their diets and the supplements they took.

Results found that people who consumed the greatest amount of vitamin E, from foods and supplements, reduced their rate of cognitive decline by 36%, compared with people who consumed the least amount of vitamin E. Those who consumed the largest amount of vitamin E from food alone had a 32% reduction in the rate of cognitive decline, compared to those who obtained the least amount of vitamin E from food.

Individuals consuming the most vitamin E (from supplements and food) had the mental function of people eight to nine years younger than those who consumed little vitamin E. This evidence encouraged researchers to suggest increasing vitamin E intake to at least the recommended levels because of the potential important public health implications.

For adults the current recommendation is 15 milligrams of Vitamin E daily. On a daily basis, try to include a food in your diet that is naturally rich in Vitamin E. These include: nuts, such as almonds, canola oil and nut oils (like peanut and walnut oil), wheat germ, spinach, kale, chard and other dark, green leafy vegetables.

Adapted from www.sensiblenutrition.com
Source: Archives of Neurology, 2002;59:1125-1132.

Eating Breakfast may help to prevent weight gain as well as diabetes
We’ve all heard that it’s a good idea to eat breakfast but until now there have been very few, if any, longitudinal studies on breakfast frequency, breakfast quality, and health outcomes. A recent study gives us good reasons to follow our parents’ “Eat breakfast!” advice.

The next time you're starting the day on an empty stomach, consider this: a new study suggests that people who eat breakfast daily may be less likely to succumb to weight gain and diabetes.

In comparison to those who reported eating breakfast twice per week or less often, those reporting eating breakfast every day had 35 percent to 50 percent lower rates of developing obesity and insulin resistance syndrome.
Insulin resistance is a loss of sensitivity to insulin, the key blood-sugar-regulating hormone. Insulin resistance is considered a precursor to diabetes.

Researchers claim that breakfast may reduce the risk of obesity, type 2 diabetes and cardiovascular disease by controlling appetite and thus reducing the likelihood of overeating later in the day.

There were 2,681 young adults included in the study, and they were followed for eight years. The participants, who were between 25 and 37 years old, were followed for a variety of health outcomes including insulin resistance and obesity.

The study concluded that in addition to breakfast frequency, the quality of breakfast also appears to be important. For example, whole grain breakfast cereals were associated with a reduction in risk, whereas refined grain breakfast cereals were not.

At NutritionWorks, we advise you to look for cereals or breads that list a whole grain first in the ingredient list and have at least 3 grams of fiber per serving for bread or 5 grams of fiber per serving for cereal. Consider adding whole fruit and/or a handful of nuts and seeds to your breakfast to add some extra fiber. And remember to include a protein source (like egg whites, plain yogurt or the nuts and seeds) so that your breakfast keeps you satisfied and energized for longer.

Adapted from Reuters Health

Doses of Ginkgo, Ginseng, & Other Herbs too Tiny to Justify Wild Claims
Herbal ice tea maker Arizona is making fraudulent claims of enhanced memory, reduced stress, and improved health on labels for its “Arizona Rx” line, according to plaintiffs in three states who are suing the company. They say that the doses of gingko biloba, panax ginseng, echinacea or other substances in Arizona Rx teas are too small to produce the advertised effects. And, according to the nonprofit Center for Science in the Public Interest (CSPI), it is unclear if any dose of the advertised herbs would warrant the kinds of extraordinary claims Arizona Rx makes on its labels.

The product line in question—which borrows the familiar “Rx” symbol for prescription drugs—includes Rx Memory, Rx Stress, Rx Health, Rx Power (a fruit punch, not a tea), and Rx Energy.

“ These so-called ‘tonics’ are designed to separate consumers from their money, not to prevent disease or enhance brain power,” said CSPI legal affairs director Bruce Silverglade, who also noted that Arizona Rx Energy packs 300 calories into a 20-ounce bottle. Recently CSPI has highlighted other examples of mislabeled products, including guacamole from Kraft that has almost no avocado, and steaks from Laura’s Lean Beef that have twice the fat as claimed.

Adapted from www.cspinet.org

Video of the Month
Strong Bones Yoga - Christine Dormaier
Christine Dormaier is a Certified Yoga Therapist and is the owner of Sound Yoga in Seattle.
Christine has created a very user-friendly strength training video which combines yoga with weight training to help you increase your strength, build stronger bones and improve your balance.

The video has three 20-minute segments. You can do them all for a longer workout or do one or two segments when you are pressed for time.
Christine also incorporates some breath work and relaxation into each segment.

This is a wonderful video for people who starting a strength training routine. The instructions are clear and modifications are offered throughout.
You can order this video by calling NutritionWorks at (206) 551 3407.

Recipe of the Month
Mushroom, Asparagus and Artichoke Salad
Makes 6 servings

This Spring salad makes a wonderful appetizer. It's also a great cold dish to pack on a picnic.

8 ounces mixed fresh mushrooms, any variety
8 ounces slender asparagus
10-ounce package frozen thawed or canned artichoke hearts, cut in half
1 small zucchini, quartered lengthwise and sliced
1 large half-sour dill pickle, chopped
2 tablespoons minced fresh dill
2 tablespoons minced fresh parsley
1/3 cup plain low-fat yogurt or soy yogurt
1/2 cup low fat canola mayonnaise
Juice of 1/2 lemon
Salt and freshly ground pepper to taste

Wipe the mushrooms clean and trim the stem bottoms if they look dark or fibrous. Slice them and place in a skillet with just enough water to keep moist; cover and steam over medium heat for 2 minutes, or until just wilted, then drain and let cool.

Trim the bottoms of the asparagus, then cut the stalks into 1-inch pieces. Using the same skillet, add just enough water to keep the bottom moist, cover, and steam until the asparagus is bright green and tender-crisp. Drain and rinse with cool water.

Combine the mushrooms and asparagus in a serving container. Add the artichoke hearts, zucchini, pickle, and herbs. In a small bowl, mix the yogurt, mayonnaise, and lemon juice until smoothly combined. Pour over the vegetable mixture and toss well. Add salt and pepper to taste and toss again. Enjoy!

Adapted from Vegetarian Celebrations by Nava Atlas

Product of the Month – UltraLean Gluco-Balance Bars
At NutritionWorks, we get so many questions about energy bars. We believe that whole foods like apples, nuts and carrots are always a better option (after all, energy bars don’t grow on trees!) but we also recognize that many people use bars for ease and convenience. And they are definitely a better choice than not eating at all!
The problem with many of the bars on the market is that they contain hydrogenated and partially hydrogenated oils or large amounts of saturated fat. Many of them are also too high in sugar and contain no fiber.

So we have done our research, as well as our taste testing, and have come up with a recommendation.

Biogenesis Nutraceuticals has developed a range of bars called UltraLean Gluco-Balance bars. Each bar has 200 calories, 15g protein, 2g fiber and 18g digestible carbohydrate. There is 1g saturated fat per bar and no hydrogenated or partially hydrogenated oils. The fat comes from almond butter and the protein source is organic rice protein. The bars come in a variety of flavors including spice, crispy rice, chocolate and chocolate mint.

For those folks dealing with food allergies or intolerances, the bars contain no wheat, dairy, corn, soy or additives.

And the best part is that they taste good!

You can order these bars by calling us at (206) 551 3407 or emailing us at NutritionWorkSeattle@hotmail.com

NutritionWorks Happenings
Here are some of our happenings for May and June 2003. See the complete list by clicking on Upcoming Events.

• May 1st from 6:30-8:30pm. Mediterranean Lifestyle Class, Swedish Hospital at First Hill. To register, please call (206) 386 2502
• May 14th from 9:30-11:30am. Heart Healthy Grocery Shopping Tour at Whole Foods Market in Seattle. To register, please call (206) 386 2502
• May 29th from 6:00-8:00pm. Managing Cholesterol through Nutrition, Swedish Hospital at First Hill. To register, please call (206) 386 2502
• We are again teaching our popular class called “Live, Don’t Diet” at Discover U in Northgate. The class is on June 11th from 6:30-8:30pm. To register, call (206) 365 0400 or register online at www.discoveru.org
• We are teaching a very informative class called “Eating for Healthy Weight Loss” at the Kirkland Senior Center on June 4th from 12:45-2pm. To register, call (425) 899 2660

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